When asked how you are, you are always “Really good, you?”. Remember – they do not give a fuuuuuuuck. This is a pleasantry. Whether you are really good or about to quit – they only asked because it is one of those things we do and it would be strange not to.
Here’s the thing, if you are against lying (whatever) – something about you must be really good – just go with that. Say it with a smile. I’m a million years old in office years. I’ve tried every reply under the sun. Nothing can be gained from any other answer.
Why add the “…you?” Simple. It immediately makes them the talker and you the listener. Let them overshare if they want. You’re done.
Oddly, I tend to go a little bit further the worse I feel about things personally or professionally as a counterbalance. When things are truly shitty, I’ll say “Never better!” Granted, most people think you are lying, but that is ok. When things are at their shittiest, you want people to leave you alone, not escalate issues, and certainly not question whether you are going to leave the company. All of those things will only make your life shittier. So honesty is just the worst. Counter any suspicion with abundant positivity.